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Junk Talk & Half Marathon Training

Monday: Rest

Tuesday: 7m combo workout -2m warm up, 3m @ 7:35/pace + 4 x 2:00min @ 5k pace 6:27

Wednesday: 4.5m easy 9:25/pace, 10min core

Holy crap i’m back to it again.. mileage is averaging about 20-25/weekly and i’m slowly starting to throw speed & hill work in. For those of you that might be interested i’m fusing the Crossfit Endurance 1/2 marathon plan and also an intermediate traditional running plan from Competitor.com together so i can run happy this fall.

As much as i love the CFE training, there are no easy runs or ‘junk miles’ or long runs built into it. It’s all business. And for me to run happy and feel good I need the easy mileage! I love the long runs, and I like the carefree, go at whatever pace, fun runs. Which is why i’m merging the two plans together.

*sidenote: all the pictures in this post have nothing to do with easy miles..unless you consider that hiking on Billy Goat Trail is no joke and definitely a hard cross training day.. Deena & I did 5 miles which took over 2.5 hours! crazy!

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Let’s talk about something I mention often. Junk miles or the easy, recovery/optional miles.  Junk miles are only “junk” if they don’t have a purpose in your training. For instance, my body doesn’t handle high volume very well. I believe this is due to the nature of my work–i’m on my feet training people the majority of the week, therefore i don’t have a ton of recovery time off of my feet in between harder running workouts. I benefit greater by strength training and cross training instead of running easy/junk miles just to add volume. HOWEVER—>there are plenty of benefits to easy running.

Straight from Runner’s World: “Running super slow and relaxed for one to three days after tough workouts gets blood flowing to muscles, which flushes away broken-down proteins, delivers new proteins to rebuild damaged tissue, and carries carbohydrates to replenish depleted stores in muscle cells. “That gentle exercise bathes muscles in the good stuff they need and removes all the bad stuff caused by the prior training,” McMillan says. “And running as part of your recovery makes your body say, ‘Oh, I’m still getting this stress—I better build this tissue even stronger.'”

(I constantly tell my clients to walk or jog or get some type of cardio in when they are sore for those very beneficial reasons! ^)

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There are also some not-so-good things about the easy extra mileage. It gives less time to cross-train, strength train, & to actually let your body recover completely. It’s still a high impact activity. I have a hard time with the concept of recovering from running by running more. It’s like if i did pushups one day, and recovered with pushups the next day—>but on day two i did less pushups at a slower pace…kinda makes me sound like a crazy person right? But in the same instance you could do pushups everyday if you wanted to, it’s whatever works for you. Is all of this giving you a headache too?

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I guess what I’m trying to say is you do you! Each individual runner needs to determine how many rest days and how many running days they need to stay healthy, progressing, and also give enough time during the week to balance out the cross-training, strength training and recovery.

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Hockey, hiking & my workout summary 9/23-9/29

This weekend started off very similar to last weekend. We went to another Capitals pre-season game because tickets were dirt cheap. I’m feeling spoiled and will probably be sad when next friday comes and we don’t go to a game.

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Cameron & his parents, my future in laws

Cameron & his parents, my future in laws

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The next morning I had to get up early for the TRX training class. It was an 8 hour class full of great information and lots of working out. It was so exhausting and i’m sore in places I haven’t been in a while.  I can’t wait to get to work this week and test out my new knowledge of the TRX course in the gym. The instructor showed me a few exercises to stretch out my chest, and workout my back because runners tend to have their shoulders pulled forward (I do for sure).

Even though my body was sore Cameron and I went on an early morning hike. (okay, it was noon, but on a Sunday it feels early). He wanted to make it back in time to watch football, which is cool with me cause that means more time to talk to you guys! Take a look at a few pictures from our hike…

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love how calm the water was. and there were some people repelling down the side

love how calm the water was. and there were some people repelling down the side

My weekly workout summary:

Monday: 8 min leg workout

Tuesday: 5.5 mile run 8:27/pace, 10 min abs + foam rolling

Wednesday:  6 mile easy run 8:26/pace

Thursday: 15 min Triceps, 15 min abs

Friday: Rest

Saturday: Full Body TRX (2+ hours)

Sunday: 4 mile hike

Total Miles: 11.5 + 4 mile hike

My mileage was a little low for my liking this week, but my legs were wrecked from this week’s workouts and it’s always hard for me to get back into running 4-5 days a week after a race . RIght now football is on the tv, I just had a cup of hot chocolate, and after a weekend of cross training I’ll be ready to run tomorrow.

Did everyone have a cup of coffee today? It’s National Coffee Day!